Scientists Say That These 7 Simple Steps Will Help You Get A Better Sleep

March 22, 2017

We all know we need to sleep more – but how can we change our habits for the better with minimal effort?

Sleep. It’s a need, and sometimes a want... but mostly a need.

And while we’re told that we need seven to nine hours of it every day, a lot of us – far too many – don’t seem to get enough.

So here are seven simple tips that will help you get a better night’s sleep.

Step 1: Turn off screens an hour before lights out

This is is obvious. But it’s so important – and so widely ignored – that it bears repeating here.

Your phone, tablet or laptop’s pride of place is on your bedside table and we understand that. However, if you’re serious about getting a good night’s kip then it’s more than recommended to switch them off an hour before you have to nod off.

The blue and white light commonly given off by electronic gadgets prevents your brain from producing melatonin which is a hormone that tells our body it’s time to say “goodnight”.

If you really must send emails and reply to texts before you sleep then you can either use the ‘Night Mode’ feature on most smartphones, or download a Chrome add-on called ‘High Contrast’, which filters out those bright blue and white lights which keep us up at night.

But really, if you’re serious about this, then put up and switch off.

Step 2: Make sure your pillow is ‘just right’

Here’s one you might not have known: the optimal height of your pillow should mean that your nose is in line with the centre of your body.

So if you suffer from a stiff neck when you wake up, you now know why.

Step 3: Have a regular bedtime

We know you’re not two years old but having the same bedtime is vital if you want to get that full night.

Your body works on a clock and will get to know when it should be tired and when it should be awake.

So make sure to subject yourself to bright lights when you wake up to tell your body that it is morning time.

Yes, even on weekends.

Step 4: Avoid big meals before it’s time to hit the sack

Even if you’re peckish, eating before bed is a bad idea; your body’s metabolism runs at exactly the same speed when you’re asleep, so sending it to do some extra work while you catch those z’s isn’t letting it rest.

Not only will your digestive system keep you awake, but some studies show that eating before bed leads to weight gain, heartburn and even symptoms of asthma.

Step 5: Watch what you’re drinking

Alcohol, coffee and tea contain ingredients such as caffeine (which we’re all aware of!) that you keep you alert so ingesting them before you slumber isn’t a bright idea.

While alcohol will help you ease into a deep sleep, once it wears off during your night you will finding yourself restless and coming out of the all-important REM shuteye before the cycle has ended.

This explains why we feel tired after a night of drinking no matter how much of a sleep-in we may have had.

Step 6: Play some white noise

No, not the Disclosure track!

White noise is a combination of every frequency that the human ear can pick up and it’s scientifically proven to help send people to sleep.

If even the quietest of noises tend to wake you up at night then white noise should help combat this. By consistently playing all of the possible frequencies it will drown out any sudden noises that housemates, pets or children might make.

There’s also pink noise, brown noise and violet noise, among others. Test different colours out to see which set of frequencies best suit your range of hearing.

Step 7: Hide your bedroom clock

If you keep an LED clock in your bedroom then throw it in the drawer immediately!

Studies show that people who sleep with a clock in their room are more likely to wake up at random intervals during the night.

More to the point, having a clock in your room will subconsciously tell your body clock that its services are no longer required so setting and keeping a bedtime routine will become more challenging.

And don’t forget… the mattress!

You know… that thing we spend nearly nine hours on every single day, but never give a second thought? If you’re tired (pardon the pun) of sleepless nights and bleary-eyed mornings, then it might be time to change yours.